Follow the Clues: Anxiety and Depression

Between unresolved trauma and biological imbalances, dropping into the inner space to self-soothe can be too painful, making it difficult, and for some even impossible, without an intervention. We all have unique needs. Some people may resolve much of their anxiety and depression by removing the the emotional charge of past trauma, using cortisol lowering tools, and engaging in mindfulness, while others will need something more to drop in, to self-sooth. There is no shame in reaching out for external support to work with our biology, promoting greater contentment, optimism, and objectivity (all components of sense of coherence).  In fact, many will find that when they find an intervention such as a particular therapy, a supplement or medication that works for them, they wonder how they have survived so long without it. Canadian data is limited but according to the National Health and Nutrition Examination Survey (Pratt, Brody, & Gu, 2017), 17% of Americans between the ages of 40-59 years and 19% of people over 60 use anti-depressants to treat symptoms stemming from anxiety and depression. Females are more likely to take antidepressants than males. To be clear, medications, including herbs and the supplements that provide the building blocks that enable us to produce important chemicals such as dopamine and serotonin, are not the focus of this curriculum, but they are additional and often necessary tools to manage biology and emotions, enabling a greater ability to self-soothe. For these reasons, medications and external therapies are worth mentioning.

Besides traditional pharmaceuticals and therapies, plant-based remedies are emerging in the research, many of which are showing promising results. For instance, we can support our brains ability to make serotonin (associated with happiness and contentment) and dopamine (associated with a sense of reward/pleasure) by focussing on specific foods and supplements that bolster the key amino acids necessary to support their production. We also now have access to a host of botanicals, adrenergics, and nootropics, which can reduce the production and management of stress hormones.

Though not yet mainstream (or approved by Health Canada), an emerging example of how people are using natural remedies is the use of Cannabidiol (CBD), a non-psychoactive component of hemp and marijuana, working for many to reduce the symptoms associated with anxiety and depression (Corroon, James, Mischley, & Sexton, 2017; Soares & Campos, 2017; Zuardi, Rodrigues, Silva, Bernardo, Jaime, Hallak, Guimarães, & José, 2017). An example of a supplement that can work with our biology to bolster serotonin is 5-HTP (Kious, Sabic, Sung, Kondo, & Renshaw, 2017).  Among those that can bolster Dopamine are L-Dopa and Tyrosine (Lampariello, Cortelazzo, Guerranti, Sticozzi, & Valacchi, 2012).

Ultimately, if we are committed to thriving, we must be open to our unique needs, removing barriers in whatever way we can; doing so, is another way to practice self-compassion.